Purple sweet potato Recipe are probably one of the most dynamic and versatile vegetables that are setting up their important positions in kitchens across the globe. You name it: from sinfully delicious desserts down to savory side dishes, or even a healthy meal purple sweet potatoes have it all. In this blog, we are going to discuss several recipes using purple sweet potatoes from Indian to Asian cuisines, from Japanese purple sweet potato recipes to dessert ideas, including air fryer options. We will also talk about the healthiest ways of cooking purple sweet potatoes, the benefits that it provides as a superfood, and how it compares to ube.
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What Makes Purple Sweet Potatoes Special?
The purple sweet potato, today more commonly known as the Okinawan sweet potato or Hawaiian sweet potato, is the sweet potato that has deep purple flesh color. The vibrant purple color of this spud comes from anthocyanins—the powerful antioxidants that occur in vegetables and fruits, such as blueberries and red cabbage. They contain a healthy dose of fiber, vitamins A and C, and minerals like potassium and calcium. Adding these tubers to any meal will add to its nutrition value.
Nutritional of Purple Sweet Potatoes
But it is also highly interesting in its health benefit profile: high in antioxidants, which can neutralize free radicals within the body; capable of reducing inflammation in the body, hence promoting good health; very low glycemic index, hence an excellent choice for those who want to handle their blood sugar levels. More anthocyanins are present in the purple varieties compared to the ordinary sweet potatoes, conferring both anti-inflammatory and anti-cancer properties.
Sweet Purple Potato Recipes to Give You World Flavor
We can find purple sweet potato recipes in everything from classical dishes to modern variations.
Down below, we go over a few ways you can incorporate this colorful root vegetable into your diet.
Indian-Inspired Purple Sweet Potato Recipes
India has a highly varied cuisine. There are many ways to enjoy purple sweet potatoes, with the following being some examples:
1. Purple Sweet Potato Curry
One of the best ways to have this nutrient-dense vegetable is in a rich and flavorful curry made with purple sweet potatoes. For the preparation, the curry is done by sautéing onions, garlic, ginger, and spices such as turmeric, cumin, and coriander, and then adding diced purple sweet potato and simmering in coconut milk until tender. This curry is best served over steamed rice or warm naan for a well-rounded meal.
2. Purple Sweet Potato Chaat
Chaat essentially is the combination of crunchy, sour, and spicy flavors in a popularly Indian street food. Purple Sweet Potato Chaat Take a purple sweet potato and roast diced pieces in oil until crispy. Toss diced sweet potatoes with chopped onions, tomatoes, green chilies, and a mixture of chaat masala, tamarind chutney, and yogurt. Top with fresh cilantro and sev (crispy chickpea noodles) to make it a very delightful snack.
Japanese Purple Sweet Potato Recipes
Another country in which purple sweet potatoes are one of the favorite ingredients is Japan. Here are some classic and modern recipes to try:
1. Japanese Sweet Potato Tempura
Tempura is a Japanese favorite where vegetables have been gently battered and then fried to perfection. Add the crowd-pleaser of purple sweet potatoes to your tempura. Thinly slice the potatoes, dip into light tempura batter, fry until golden and crispy, and serve with a dipping sauce made from soy sauce, mirin, and dashi.
2. Japanese Purple Sweet Potato Mochi
Sweet potato varieties, like the ones in purple sweet potatoes, have a sweet, earthy taste that can be used for flavoring rice cakes with a chewy texture. This type of sweet potato is steamed and then mashed and mixed with glutinous rice flour and sugar to make a workable dough. Make small balls out of this dough and boil them in water until they rise to the surface. These colored mochi are nice to eat at dessert or as a snack.
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Purple Sweet Potato Dessert Recipes
As such, the natural sweetness and an appealing vibrant color make purple sweet potatoes a delicious twist on desserts. Here are just a few ideas to satiate your sweet tooth:
1. Purple Sweet Potato Pie
This is a sweet potato pie with a very interesting twist, and this purple sweet potato pie is as deliciously tasty as it is stunning to look at. Blend cooked purple sweet potatoes together with eggs, sugar, cinnamon, nutmeg, and a touch of vanilla for the pie filling. Place this mixture into a pie shell and bake until set. The result is creamy, rich, with the beautiful hue of purple.
2. Purple Sweet Potato Ice Cream
Now for something different, try making purple sweet potato ice cream. Bake or microwave sweet potatoes, then puree. In an electric mixer, mix sweet potatoes with heavy cream, milk, granulated sugar, and a pinch of salt. Churn the mixture in an ice cream maker until it is smooth and creamy. This flavor of ice cream would be not only yummy but unusual for any guest.
Air Fried Purple Sweet Potato Recipes
Air Fryers are gaining momentum as the go-to kitchen utensil; they produce food that is less greasy but crispy in nature. Here are some purple sweet potato recipes you can try in an air fryer:
1. Air Fried Purple Sweet Potato Fries
Air fryer sweet potato fries are much healthier compared to regular fries and are easily made in an air fryer: just slice the sweet potatoes into thin strips, toss with a little oil and desired seasonings, and air fry until crispy. It can be served either as a snack or used as a side dish.
2. Air Fried Purple Sweet Potato Chips
Gravitate to air fryer purple sweet potato chips for a crunchy snacking option. Thinly slice the sweet potatoes and toss with salt. Then, air-fry them until crispy. The result will be healthily crispy without resorting to the prepared versions found in the market, thus enjoying the natural sweetness of the purple sweet potato.
Healthiest Ways to Cook Purple Sweet Potatoes
While purple sweet potatoes can be both prepared and eaten in many different manners, some types of cooking preserve the nutrients contained within them better than others. Here are a few healthy ways one could cook purple sweet potatoes:
1. Steaming
Steaming is one of the healthiest ways of cooking purple sweet potatoes because most of the nutrients are retained within the potato. Just place the sweet potatoes in a steamer over boiling water and then steam until tender. This steaming method retains well the intense color and flavor in the sweet potatoes.
2. Roasting
Roasting is another great option for cooking purple sweet potatoes and extracting their natural sweetness. Toss the sweet potatoes with some oil and whatever other seasonings you want, then roast in a hot oven until tender and caramelized. Roasting also gives the sweet potatoes a crunchy exterior that makes them really nice tossed in salads and bowls or enjoyed as a side dish.
3. Boiling
Boiling is a quick and easy way to cook purple sweet potatoes but can be at the cost of some nutrient loss. Minimize this by boiling sweet potatoes with the skins on, then using cooking water in soups or sauces to retain some lost nutrients. Boiled sweet potatoes can be mashed, pureed, or added into various dishes.
Roasted Purple Sweet Potato Recipe: A Simple yet Delicious Side Dish
Roasting purple sweet potatoes is an easy and flavorful way to enjoy this vibrant vegetable. Here’s a simple recipe for roasted purple sweet potatoes:
Ingredients:
- 4 purple sweet potatoes, peeled and diced
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 teaspoon fresh rosemary, chopped (optional)
- 1 teaspoon garlic powder (optional)
Instructions:
- Preheat your oven to 400°F (200°C).
- In a very large bowl, toss diced sweet potatoes with olive oil, salt, pepper, and any optional seasonings.
- Line the sweet potatoes up in a single layer on a baking sheet.
- Roast for 25-30 minutes or until the sweet potatoes are tender and lightly caramelized, stirring halfway through.
- Serve hot as a side dish or add to salads, bowls, or grain dishes.
This roasted purple sweet potato recipe is one that you can personalize; use your favorite herbs and spices to make it your own.
Purple Sweet Potato Mashed Recipe: Colorful Twists of a Classic
Mashed purple sweet potatoes add color and nutrition to plain old mashed potatoes. Here’s one easy way to do it:
Ingredients:
- 4 purple sweet potatoes, peeled and diced
- 1/4 cup unsalted butter
- 1/4 cup milk or cream
- Salt and pepper to taste
- Optional: 1/4 teaspoon ground cinnamon or nutmeg
Instructions:
- Place the diced sweet potatoes in a large pot of salted water. Bring to a boil and cook until tender, about 15
-20 minutes.
- Drain the sweet potatoes and return them to the pot.
- Add the butter and mash until smooth.
- Stir in the milk or cream, adjusting to desired consistency.
- Season with salt, pepper, and any other additional spices to taste.
- Serve hot as a side dish.
The mashed purple sweet potatoes are an excellent and colorful twist on the more traditional mashed potato dish and can be a great way to add some nutrition and color to your meal.
Comparing Purple Sweet Potatoes and Ube: What’s the Difference?
It is important to note the distinction between purple sweet potatoes and ube since people frequently confuse the two. They may both have purple coloring, but they are not identical.
Purple Sweet Potatoes
Purple sweet potatoes are tubers that have drier and denser flesh, making them better suited for savory dishes and baking. They also have a rich, earthy flavor with a slight sweetness, much less sweet than regular sweet potatoes.
Ube
On the other hand, ube is a type of yam that is native to the Philippines. It has a much sweeter flavor and moist, starchy flesh. Ube is commonly used in Filipino desserts such as ube halaya (purple yam jam) and ube ice cream. The color of the ube tends to be more intense and brighter than that of purple sweet potatoes.
Purple sweet potatoes and ube are not interchangeable in recipes because of differences in texture and flavor. It is recommended that you stick to what the recipe specifies to get the best results.
Purple Sweet Potato Benefits: Why Should You Include Them in Your Diet?
Purple sweet potatoes are not only delicious but also come with several health benefits that make them worth adding to your diet.
1. High in Antioxidants
The anthocyanins responsible for the vibrant color of purple sweet potatoes are powerful antioxidants that help neutralize harmful free radicals within the body, reducing the risk of chronic diseases like heart disease and cancer.
2. Anti-Inflammatory Properties
The antioxidants in purple sweet potatoes also have anti-inflammatory properties, which can help reduce inflammation in the body and promote overall health.
3. Supports Digestive Health
Purple sweet potatoes are a great source of dietary fiber, which is essential for a healthy digestive system. Fiber helps regulate bowel movements, prevent constipation, and support a healthy gut microbiome.
4. Low Glycemic Index
Purple sweet potatoes have a low glycemic index, meaning they cause a slower and more stable rise in blood sugar levels. This makes them an excellent choice for people with diabetes or those looking to manage their blood sugar levels.
5. Rich in Vitamins and Minerals
Purple sweet potatoes are packed with essential vitamins and minerals, including vitamins A and C, potassium, and calcium. These nutrients are vital for maintaining healthy skin, vision, immune function, and bone health.
Conclusion: Adding Purple Sweet Potatoes to Your Diet
Purple sweet potatoes are a versatile and nutritious addition to any diet. Whether you’re roasting them, mashing them, or incorporating them into desserts, there are countless ways to enjoy this vibrant vegetable. Not only do they add a pop of color to your plate, but they also come with a host of health benefits that make them worth including in your meals.
From Indian to Japanese purple sweet potato recipes and from desserts to air-fried delights, the possibilities are endless. So, why not start experimenting with these delicious and nutritious recipes today? Your taste buds—and your body—will thank you!